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Soup beans vs. Coconut — In-Depth Nutrition Comparison

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Differences between soup beans and coconut

  • Soup beans have more vitamin A, while coconut has more manganese, copper, fiber, iron, phosphorus, zinc, and selenium.
  • Coconut's daily need coverage for saturated fat is 142% higher.
  • The amount of sodium in coconut is lower.

The food types used in this comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Nuts, coconut meat, raw.

Infographic

Soup beans vs Coconut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +128.6%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +82.7%
Contains more CopperCopper +171.9%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +91.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +417.2%
Contains more SeleniumSelenium +46.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin B5Vitamin B5 +650%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B6 ~0.054mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +55.9%
Contains more WaterWater +67.3%
Contains more OtherOther +58.3%
Contains more FatsFats +856.9%
Contains more CarbsCarbs +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -95.4%
~equal in Monounsaturated fat ~1.425g
~equal in Polyunsaturated fat ~0.366g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soup beans Coconut DV% diff.
Saturated fat 1.37g 29.698g 129%
Manganese 0.29mg 1.5mg 53%
Fats 3.5g 33.49g 46%
Copper 0.16mg 0.435mg 31%
Fiber 4.6g 9g 18%
Sodium 400mg 20mg 17%
Iron 1.33mg 2.43mg 14%
Calories 95kcal 354kcal 13%
Vitamin A 81µg 0µg 9%
Phosphorus 59mg 113mg 8%
Zinc 0.44mg 1.1mg 6%
Selenium 6.9µg 10.1µg 6%
Potassium 175mg 356mg 5%
Vitamin B5 0.04mg 0.3mg 5%
Folate 12µg 26µg 4%
Protein 5.19g 3.33g 4%
Magnesium 19mg 32mg 3%
Cholesterol 9mg 0mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Calcium 32mg 14mg 2%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Vitamin C 1.8mg 3.3mg 2%
Vitamin B12 0.03µg 0µg 1%
Vitamin B1 0.06mg 0.066mg 1%
Vitamin B3 0.7mg 0.54mg 1%
Carbs 11.16g 15.23g 1%
Net carbs 6.56g 6.23g N/A
Sugar 6.23g N/A
Vitamin B6 0.05mg 0.054mg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 1.58g 1.425g 0%
Polyunsaturated fat 0.39g 0.366g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Soup beans
8%
Coconut
Minerals Daily Need Coverage Score
31%
Soup beans
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 28.328g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 380mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.